Bill Starr Single Factor 5x5
hey ppl...i'm back :D
i havent worked out in around 15-20 days.....my diet has become the shittiest and i have lost 10 lbs.....yes, u can say i am fucked...
but i'm getting my act together now and i plan on working out consistently for the next 3-4 months...
like a lot of ppl, i have jumped onto the 5x5 bandwagon and since i've done mark rippetoe's starting strength a while back, SF 5x5 seems the mostly appropriate choice right now....atleast, i have been convinced of that by eric and madcow (thanks guys)
i'm now 168-170 lbs (i think, but to be sure, i'll check tomorrow) at 5'7 and i'm gonna post pics in a day or two...
here's the 5x5 program i am doing:
Bill Starr Single Factor Intermediate 5x5
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups
Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets
Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each
* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…
* On light day, Squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. An extra fifth set at this same weight can be added. Incline bench is done using the same scheme, working up to 2-3 sets of 5, but with about 70-80% of the weight flat bench, to accommodate the leverage difference of the incline. High Pulls are done by feel, but usually pretty heavy.
* On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday. As you become more experienced with the system, you can experiment with the weight you use on this triple. This should NOT be a PR triple attempt every week. In fact, the goal is to come back the following Monday and get the same weight for 5 reps that you got for 3 reps the Friday before. To avoid missing reps, pick weights carefully. Take it easy the first few weeks, and don’t over do it. After the big triple, drop back to the weight you used for your 3rd set and try to get eight reps.
* Deadlifts, or Speed Deadlifts can be substituted with Powercleans if you so desire. Powercleans are pretty popular among football players for working on explosiveness. They are not as specific for the powerlifter, but they can add strength to your traps and shoulders as well as thicken up your back. They can also improve speed-strength.
* I always trained with three to five guys on a single bar. The rest time between sets was helpful for making an all out assault on that top set. I also used no gear except a belt, which we used only for squats and powercleans. Some guys used grip straps on powercleans or high pulls when attempting heavy 5’s and 3’s.
* The dips, bi’s and tri’s are what Bill called “Beach Work,” in that they tend to have a bigger cosmetic effect than squats or deads. The scheme for these varied by need and based on what I thought my weaknesses were. I went very heavy on the dips, for sets of 5, to help build up my triceps. Other guys did closegrips, or even added in some rowing movements for the lats. No matter what you pick, try and move quickly though this stuff, like one minute rests max.
* Some research shows that full body workouts tend to stimulate more hormone production than isolation workouts.
* Focus on the big three can help with developing good exercise technique for the beginner, and the weekly goal setting from Friday to Monday helps keep you motivated.
* The program is relatively simple, and easy to follow. If you can figure out how to pick your weights, then this can be a very effective program. By starting out with less than max poundage, you can work on form, and build good habits as you increase the weight. You also choose weight week-to-week by feel, instead of calculating reps and sets way in advance.
* Not a lot of exercise variety.
* Some people find training the Big three more than once per week to be too taxing, but the total volume is actually not that high because there is not much focus on assistance exercises.
* This method is good for muscle growth and strength, but may not be as effective if you are trying to lose weight, or maintain a weight class.
* Beginners that are still learning how to squat and bench effectively. If you are new to free weights or to lifting in general, this is a good way to spend a lot of time with real iron learning the basics, because you can start off slowly and train each core lift more frequently.
* Lifters trying to gain both size and strength, who want to add to their core of muscle mass. If you stick with this for more than 12 weeks, you will make muscle gains if you keep up with food and rest.
as per the rules of this program, every time i get stuck, i just have to reset the weight and start off again....so i think i am gonna be doing this program for a long long time....and if i REALLY like it, i dont plan on changing it for ever lol...but yeah: right now, i plan on being on it for ATLEAST 12 weeks...even if it means i have to reset my weight every 2 weeks lol !!!
my goal for this program is to get stronger, bigger and ripped....but primarily STRONGER.....over the next 12 weeks, i'm gonna try and cut and bulk...yes, i know its theoretically impossible, but either way: i'll be happy as long as my strength increases.....
Bill Starr Single Factor 5x5
Week 1: Monday (Heavy Day)
1.) 135 lbs
2.) 155 lbs
3.) 175 lbs
4.) 195 lbs
5.) 215 lbs
1.) 135 lbs
2.) 140 lbs
3.) 145 lbs
4.) 150 lbs
5.) did not do because i was afraid i am too close to my 5RM - overestimated myself
1.) 135 lbs
2.) 145 lbs
3.) 155 lbs
4.) 165 lbs
5.) 175 lbs
2 sets of 10 reps
4 sets of 12 reps
i was fucked by the end of my 5th rep on squats with 215 lbs....it was VERY difficult, but i did it with no spot :)
i overestimated MAJORLY on my bench....thats why i didnt do the 5th set...i hate the bench press....
rows were good, but my thighs were sooo sore from squats, rows really KILLED me....
but i am GLAD i worked out today....i am feeling really happy right now :D
and i plan on getting my diet into order and hopefully, i should be in shape soon....
but on the whole: nice workout.....
i havent listed my previous 1RMs...so here they are:
Bench Press = 200 lbs
Squat = 310 lbs
Rows = 200 lbs
Deadlifts = 350 lbs
lets see how things go..
also, my 5RMs with them are:
bench = 155 lbs
squat = 265 lbs
rows = 180 lbs
incline bench press = 190 lbs
here are my pics:
i will be updating these every 4 weeks or so...
i'm 5'7 and i dont know my EXACT weight, but its between 165 and 170 lbs...
ok..so i've finally gotten my diet into order...
i've eaten low-fat wraps for lunch full of spinach, olives, jalepenos, chicken, lettace and tomatoes with terriyakee and mustard dressings.....
i also had the most balanced meal of my life right now: salad, chicken breast (boiled), potatoes and a small tart :)
oh, and i had a pizza for breakfast :p
Pizza...for breakfast DAMM YOU ANUJ (I haven't had a slice of pizza in so long due to the cut diet, I can't wait to bulk) Good Luck with the 5x5 though, solid program, and nice shower as well :)
whatever works to put on mass right man lol
Your pants are too big...they are slipping off your hips...
That's why he's eating so much pizza to fix that problem
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